WEDNESDAY 08/12/2020
ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS OR SI JOINT RELEASE
* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.
PROGRAM A
WARM UP
Jump Rope Warm Up
Dumbbell Clean Warm Up
WORKOUT
4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women: 25# DBs
RX+ Men: 50# DBs / 40 Double Unders or Hop Overs each time
RX+ Women: 35# DBs / 40 Double Unders or Hop Overs each time
Score: Slowest Round ONLY
Goal: 1:30-2:30
For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.
For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
For the hang power clean, it's the same set up as the hang squat clean.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.
PROGRAM B
WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up
WORKOUT
4 Rounds
30 Double Unders / DB Hop Overs
10 Hang Squat Cleans
30 Double Unders / DB Hop Overs
10 Hang Power Cleans
Rest 1 Min Between Rounds
RX Men: 95#
RX Women: 65#
RX+ Men: 115-135# / 40 Double Unders or Hop Overs each time
RX+ Women: 75-85# / 40 Double Unders or Hop Overs each time
Score: Slowest Round ONLY
Goal: 1:30-2:30
For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set.
For the double unders you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
For the hang power clean, it's the same set up as the hang squat clean.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.
PROGRAM C
WARM UP
Jump Rope Warm Up
Barbell Clean Warm Up
WORKOUT
4 Rounds
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Squat Cleans
30 Double Unders / Sandbag Hop Overs
10 Sandbag Hang Power Cleans
Rest 1 Min Between Rounds
Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#
RX+ Men/Women: 40 Sandbag Hop Overs each time + take Hang Squat Clean and Hang Power Clean Reps up to 15 each round.
Score: Slowest Round ONLY
Goal: 1:45-3:00
For this workout, choose a load that you can perform both versions of the clean unbroken. Remember it is a hang SQUAT clean, then a hang POWER clean in the second set. If you can't adjust the load of your bag, adjust the reps to fit a 30 second time window.
For the double unders, you will want to choose a type/number of double unders that will allow you to finish that part in 30-45 seconds. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.
For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.
For the hang power clean, it's the same set up as the hang squat clean.
Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.
DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
SQUAT/POWER CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.
GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.